Nutrient Ranking Tool
Use the ranking tool to sort foods by nutrient values. Filter by food group and serving size.
instructions

Ranking Tool Settings

Nutrients to Rank

Choose food groups

Serving size

Select data source

Vegetarian Foods Highest in Isoleucine

200 results
Name
Isoleucine
Data source
+ 1
Firm Tofu (Tofu, raw, firm, prepared with calcium sulfate) 1 cup
2139mg (153% RDI)
Standard Release (Common)
+ 2
Boiled Soybeans (Edamame) (Soybeans, mature cooked, boiled, without salt) 1 cup
1388mg (99% RDI)
Standard Release (Common)
+ 3
Cooked Lupin Beans (Lupins, mature seeds, cooked, boiled, with salt) 1 cup
1154mg (82% RDI)
Standard Release (Common)
+ 4
Cooked Lupin Beans (Boiled) (Mature Seeds) (Lupins, mature seeds, cooked, boiled, without salt) 1 cup
1154mg (82% RDI)
Standard Release (Common)
+ 5
Uncooked Oats (Oats (Includes foods for USDA's Food Distribution Program)) 1 cup
1083mg (77% RDI)
Standard Release (Common)
+ 6
Tofu Prepared With Calcium (Tofu, raw, regular, prepared with calcium sulfate) 1 cup
1079mg (77% RDI)
Standard Release (Common)
+ 7
Cooked Green Soybeans (Boiled, Drained) (Soybeans, green, cooked, boiled, drained, without salt) 1 cup
977mg (70% RDI)
Standard Release (Common)
+ 8
High Fat Milk (3.7% Fat) (Milk, producer, fluid, 3.7% milkfat) 16oz glass
966mg (69% RDI)
Standard Release (Common)
+ 9
Canned Navy Beans (Beans, navy, mature seeds, canned) 1 cup
933mg (67% RDI)
Standard Release (Common)
+ 10
Skim Milk (Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim)) 16oz glass
853mg (61% RDI)
Standard Release (Common)
+ 11
Low Fat Milk 1% (Milk, lowfat, fluid, 1% milkfat, with added vitamin A and vitamin D) 16oz glass
849mg (61% RDI)
Standard Release (Common)
+ 12
Uncooked Buckwheat (Buckwheat) 1 cup
847mg (60% RDI)
Standard Release (Common)
+ 13
Low-Fat Milk 2% (Milk, reduced fat, fluid, 2% milkfat, with added vitamin A and vitamin D) 16oz glass
834mg (60% RDI)
Standard Release (Common)
+ 14
Whole Milk (Full Fat) (Milk, whole, 3.25% milkfat, with added vitamin D) 16oz glass
795mg (57% RDI)
Standard Release (Common)
+ 15
Lima Beans (Lima beans, large, mature seeds, cooked, boiled, without salt) 1 cup
773mg (55% RDI)
Standard Release (Common)
+ 16
Cooked Lentils (Boiled) (Mature Seeds) (Lentils, mature seeds, cooked, boiled, without salt) 1 cup
772mg (55% RDI)
Standard Release (Common)
+ 17
Cooked Large White Beans (Beans, white, mature seeds, cooked, boiled, without salt) 1 cup
768mg (55% RDI)
Standard Release (Common)
+ 18
Non Fat Yogurt (Yogurt, plain, skim milk) 1 cup (8 fl oz)
767mg (55% RDI)
Standard Release (Common)
+ 19
Cooked Lima Beans (Boiled, Drained) (Lima beans, immature seeds, cooked, boiled, drained, without salt) 1 cup
745mg (53% RDI)
Standard Release (Common)
+ 20
Canned Baked Beans With Beef (Beans, baked, canned, with beef) 1 cup
742mg (53% RDI)
Standard Release (Common)
+ 21
Boiled Red Kidney Beans (Beans, kidney, royal red, mature seeds, cooked, boiled, without salt) 1 cup
742mg (53% RDI)
Standard Release (Common)
+ 22
Lowfat Ricotta (Cheese, ricotta, part skim milk) 1/2 cup
739mg (53% RDI)
Standard Release (Common)
+ 23
Cooked Cranberry Beans (Roman Beans) (Beans, cranberry (roman), mature seeds, cooked, boiled, without salt) 1 cup
729mg (52% RDI)
Standard Release (Common)
+ 24
Cooked Pinto Beans (Beans, pinto, mature seeds, cooked, boiled, without salt) 1 cup
728mg (52% RDI)
Standard Release (Common)
+ 25
Cooked Kidney Beans (Beans, kidney, all types, mature seeds, cooked, boiled, without salt) 1 cup
726mg (52% RDI)
Standard Release (Common)
+ 26
Cooked California Red Kidney Beans (Beans, kidney, california red, mature seeds, cooked, boiled, without salt) 1 cup
713mg (51% RDI)
Standard Release (Common)
+ 27
Cooked Small White Beans (Beans, small white, mature seeds, cooked, boiled, without salt) 1 cup
709mg (51% RDI)
Standard Release (Common)
+ 28
Cottage Cheese (Blended With Fruit) (Cheese, cottage, creamed, with fruit) 4 oz
705mg (50% RDI)
Standard Release (Common)
+ 29
Cooked Navy Beans (Beans, navy, mature seeds, cooked, boiled, without salt) 1 cup
704mg (50% RDI)
Standard Release (Common)
+ 30
Low Fat Yogurt (Yogurt, plain, low fat) 1 cup (8 fl oz)
701mg (50% RDI)
Standard Release (Common)
+ 31
Cooked Mungo Beans (Boiled) (Mature Seeds) (Mungo beans, mature seeds, cooked, boiled, without salt) 1 cup
693mg (50% RDI)
Standard Release (Common)
+ 32
Cooked Adzuki Beans (Beans, adzuki, mature seeds, cooked, boiled, without salt) 1 cup
690mg (49% RDI)
Standard Release (Common)
+ 33
Cooked Red Kidney Beans (Beans, kidney, red, mature seeds, cooked, boiled, without salt) 1 cup
678mg (48% RDI)
Standard Release (Common)
+ 34
Cooked Split Peas (Boiled) (Mature Seeds) (Peas, split, mature seeds, cooked, boiled, without salt) 1 cup
674mg (48% RDI)
Standard Release (Common)
+ 35
Cooked Black Beans (Beans, black, mature seeds, cooked, boiled, without salt) 1 cup
673mg (48% RDI)
Standard Release (Common)
+ 36
Cooked Black Turtle Beans (Beans, black turtle, mature seeds, cooked, boiled, without salt) 1 cup
668mg (48% RDI)
Standard Release (Common)
+ 37
Cottage Cheese (Blended) (Cheese, cottage, creamed, large or small curd) 4 oz
668mg (48% RDI)
Standard Release (Common)
+ 38
Non Fat Vanilla Yogurt (Yogurt, vanilla, non-fat) 1 cup (8 fl oz)
659mg (47% RDI)
Standard Release (Common)
+ 39
Great Northern Beans (Beans, great northern, mature seeds, cooked, boiled, without salt) 1 cup
651mg (47% RDI)
Standard Release (Common)
+ 40
Canned Red Kidney Beans (Beans, kidney, red, mature seeds, canned, solids and liquids) 1 cup
650mg (46% RDI)
Standard Release (Common)
+ 41
Canned Lima Beans (Lima beans, immature seeds, canned, no salt added, solids and liquids) 1 cup
647mg (46% RDI)
Standard Release (Common)
+ 42
Canned Chili With Beans (Chili with beans, canned) 1 cup
640mg (46% RDI)
Standard Release (Common)
+ 43
Canned Cranberry (Roman) Beans (Beans, cranberry (roman), mature seeds, canned) 1 cup
637mg (46% RDI)
Standard Release (Common)
+ 44
Canned Kidney Beans (Beans, kidney, all types, mature seeds, canned) 1 cup
635mg (45% RDI)
Standard Release (Common)
+ 45
Lowfat Cottage Cheese (2%) (Cheese, cottage, lowfat, 2% milkfat) 4 oz
628mg (45% RDI)
Standard Release (Common)
+ 46
Raw Oat Bran (Oat bran, raw) 1 cup
628mg (45% RDI)
Standard Release (Common)
+ 47
Canned Mature (White) Lima Beans (Lima beans, large, mature seeds, canned) 1 cup
624mg (45% RDI)
Standard Release (Common)
+ 48
Cooked Chickpeas (Garbanzo Beans) (Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt) 1 cup
623mg (45% RDI)
Standard Release (Common)
+ 49
Nonfat Cottage Cheese (Cheese, cottage, nonfat, uncreamed, dry, large or small curd) 4 oz
620mg (44% RDI)
Standard Release (Common)
+ 50
Baked Beans (Beans, baked, home prepared) 1 cup
612mg (44% RDI)
Standard Release (Common)
+ 51
Cooked Mung Beans (Mung beans, mature seeds, cooked, boiled, without salt) 1 cup
600mg (43% RDI)
Standard Release (Common)
+ 52
Low Fat Fruit Yogurt (With Vitamin D) (Yogurt, fruit, low fat, 10 grams protein per 8 ounce, fortified with vitamin D) 1 cup (8 fl oz)
583mg (42% RDI)
Standard Release (Common)
+ 53
Stirfried Soybean Sprouts (Soybeans, mature seeds, sprouted, cooked, stir-fried) 100 grams
581mg (42% RDI)
Standard Release (Common)
+ 54
Canned Baked Beans (Beans, baked, canned, plain or vegetarian) 1 cup
574mg (41% RDI)
Standard Release (Common)
+ 55
Low Fat Greek Yogurt (Yogurt, Greek, plain, lowfat) 1 container (7 oz)
572mg (41% RDI)
Standard Release (Common)
+ 56
Cooked Catjang Beans (Cowpeas, catjang, mature seeds, cooked, boiled, without salt) 1 cup
564mg (40% RDI)
Standard Release (Common)
+ 57
Firm Tofu (With Calcium And Magnesium) (Tofu, firm, prepared with calcium sulfate and magnesium chloride (nigari)) 1/2 cup
559mg (40% RDI)
Standard Release (Common)
+ 58
Succotash (Boiled, Drained) (Succotash, (corn and limas), cooked, boiled, drained, without salt) 1 cup
549mg (39% RDI)
Standard Release (Common)
+ 59
Veggie (Soy) Burgers (Veggie burgers or soyburgers, unprepared) 1 pattie
546mg (39% RDI)
Standard Release (Common)
+ 60
Hard Grated Parmesan (Cheese, parmesan, hard) 1 oz
538mg (38% RDI)
Standard Release (Common)
+ 61
Dry Roasted Soybeans (Mature Seeds) (Soybeans, mature seeds, dry roasted) 1oz
538mg (38% RDI)
Standard Release (Common)
+ 62
Cooked Blackeyed Peas (Mature Seeds) (Cowpeas, common (blackeyes, crowder, southern), mature seeds, cooked, boiled, without salt) 1 cup
537mg (38% RDI)
Standard Release (Common)
+ 63
Cooked Broad Beans (Fava) (Broadbeans (fava beans), mature seeds, cooked, boiled, without salt) 1 cup
520mg (37% RDI)
Standard Release (Common)
+ 64
Dehydrated Milk (Milk, dry, whole, with added vitamin D) 1/4 cup
509mg (36% RDI)
Standard Release (Common)
+ 65
Romano Cheese (Cheese, romano) 1 oz
479mg (34% RDI)
Standard Release (Common)
+ 66
Edamame (Frozen, Prepared) (Edamame, frozen, prepared) 1 cup
465mg (33% RDI)
Standard Release (Common)
+ 67
Plain Yogurt (Full Fat) (Yogurt, plain, whole milk) 1 cup (8 fl oz)
463mg (33% RDI)
Standard Release (Common)
+ 68
Gruyere Cheese (Cheese, gruyere) 1 oz
458mg (33% RDI)
Standard Release (Common)
+ 69
Caraway Cheese (Cheese, caraway) 1 oz
444mg (32% RDI)
Standard Release (Common)
+ 70
Swiss Cheese (Cheese, swiss) 1 oz
437mg (31% RDI)
Standard Release (Common)
+ 71
Monterey Cheese (Cheese, monterey) 1 oz
431mg (31% RDI)
Standard Release (Common)
+ 72
Hot Cocoa (Milk, chocolate beverage, hot cocoa, homemade) 1 cup
423mg (30% RDI)
Standard Release (Common)
+ 73
Tilsit Cheese (Cheese, tilsit) 1 oz
421mg (30% RDI)
Standard Release (Common)
+ 74
Lowfat Buttermilk (Milk, buttermilk, fluid, cultured, lowfat) 1 cup
419mg (30% RDI)
Standard Release (Common)
+ 75
Colby Cheese (Cheese, colby) 1 oz
419mg (30% RDI)
Standard Release (Common)
+ 76
Grated Parmesan (Cheese, parmesan, grated) 1 oz
413mg (30% RDI)
Standard Release (Common)
+ 77
Cheshire Cheese (Cheese, cheshire) 1 oz
412mg (29% RDI)
Standard Release (Common)
+ 78
Port De Salut Cheese (Cheese, port de salut) 1 oz
411mg (29% RDI)
Standard Release (Common)
+ 79
Buttermilk (Milk, buttermilk, fluid, whole) 1 cup
407mg (29% RDI)
Standard Release (Common)
+ 80
Raw Soybean Sprouts (Soybeans, mature seeds, sprouted, raw) 1 cup
406mg (29% RDI)
Standard Release (Common)
+ 81
Non Fat Greek Vanilla Yogurt (Yogurt, Greek, vanilla, nonfat) 1 container (5.3 oz)
404mg (29% RDI)
Standard Release (Common)
+ 82
Low-Sodium Cheddar Cheese (Cheese, low-sodium, cheddar or colby) 1 oz
394mg (28% RDI)
Standard Release (Common)
+ 83
Lowfat Cheddar Cheese (Cheese, low fat, cheddar or colby) 1 oz
394mg (28% RDI)
Standard Release (Common)
+ 84
Fontina Cheese (Cheese, fontina) 1 oz
393mg (28% RDI)
Standard Release (Common)
+ 85
Soft Tofu (Tofu, soft, prepared with calcium sulfate and magnesium chloride (nigari)) 1 piece (2-1/2 inch x 2-3/4 inch x 1 inch)
389mg (28% RDI)
Standard Release (Common)
+ 86
Low Fat Chocolate Milk (Milk, chocolate, fluid, commercial, reduced fat, with added vitamin A and vitamin D) 1 cup
388mg (28% RDI)
Standard Release (Common)
+ 87
Mexican Blend Cheese (Cheese, Mexican blend) 1/4 cup shredded
380mg (27% RDI)
Standard Release (Common)
+ 88
Cooked Kamut (Wheat, KAMUT khorasan, cooked) 1 cup
378mg (27% RDI)
Standard Release (Common)
+ 89
Whole Grain Sorghum Flour (Sorghum flour, whole-grain) 1 cup
374mg (27% RDI)
Standard Release (Common)
+ 90
Edam Cheese (Cheese, edam) 1 oz
371mg (27% RDI)
Standard Release (Common)
+ 91
Gouda Cheese (Cheese, gouda) 1 oz
371mg (26% RDI)
Standard Release (Common)
+ 92
Cooked Teff (Teff, cooked) 1 cup
368mg (26% RDI)
Standard Release (Common)
+ 93
Hemp Seeds (Hulled) (Seeds, hemp seed, hulled) 1oz
365mg (26% RDI)
Standard Release (Common)
+ 94
Dried Pumpkin And Squash Seeds (Seeds, pumpkin and squash seed kernels, dried) 1 oz
364mg (26% RDI)
Standard Release (Common)
+ 95
Sharp Cheddar Cheese (Cheese, cheddar, sharp, sliced) 1 slice (1 oz)
361mg (26% RDI)
Standard Release (Common)
+ 96
Roasted Squash And Pumpkin Seeds (Pepitas) (Unsalted) (Seeds, pumpkin and squash seed kernels, roasted, without salt) 1 oz
359mg (26% RDI)
Standard Release (Common)
+ 97
Roasted Squash And Pumpkin Seeds (Pepitas) (Salted) (Seeds, pumpkin and squash seed kernels, roasted, with salt added) 1 oz
359mg (26% RDI)
Standard Release (Common)
+ 98
Hard Goat Cheese (Cheese, goat, hard type) 1 oz
359mg (26% RDI)
Standard Release (Common)
+ 99
Low Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, lowfat) 1 container (5.3 oz)
357mg (26% RDI)
Standard Release (Common)
+ 100
Non Fat Greek Strawberry Yogurt (Yogurt, Greek, strawberry, nonfat) 1 container (5.3 oz)
357mg (26% RDI)
Standard Release (Common)
+ 101
Uncooked Whole-Grain Cornmeal (Cornmeal, whole-grain, white) 1 cup
355mg (25% RDI)
Standard Release (Common)
+ 102
Uncooked Yellow Cornmeal (Cornmeal, whole-grain, yellow) 1 cup
355mg (25% RDI)
Standard Release (Common)
+ 103
Cooked Soybean Sprouts (Steamed) (Soybeans, mature seeds, sprouted, cooked, steamed) 1 cup
353mg (25% RDI)
Standard Release (Common)
+ 104
Cooked Spinach Egg Noodles (Noodles, egg, spinach, enriched, cooked) 1 cup
349mg (25% RDI)
Standard Release (Common)
+ 105
Roquefort (Cheese, roquefort) 1 oz
346mg (25% RDI)
Standard Release (Common)
+ 106
Mozzarella (Hard And Lowfat) (Cheese, mozzarella, low moisture, part-skim) 1 oz
345mg (25% RDI)
Standard Release (Common)
+ 107
Egg Omelet (Egg, whole, cooked, omelet) 1 large
345mg (25% RDI)
Standard Release (Common)
+ 108
Hard Boiled Eggs (Egg, whole, cooked, hard-boiled) 1 large
343mg (25% RDI)
Standard Release (Common)
+ 109
Cheddar Cheese (Cheese, cheddar (Includes foods for USDA's Food Distribution Program)) 1 oz
343mg (24% RDI)
Standard Release (Common)
+ 110
Raw Kidney Bean Sprouts (Beans, kidney, mature seeds, sprouted, raw) 1 cup
342mg (24% RDI)
Standard Release (Common)
+ 111
Eggs (Raw) (Egg, whole, raw, fresh) 1 large
336mg (24% RDI)
Standard Release (Common)
+ 112
Fried Eggs (Egg, whole, cooked, fried) 1 large
335mg (24% RDI)
Standard Release (Common)
+ 113
Butternuts (Dried) (Nuts, butternuts, dried) 1 oz
335mg (24% RDI)
Standard Release (Common)
+ 114
Poached Eggs (Egg, whole, cooked, poached) 1 large
335mg (24% RDI)
Standard Release (Common)
+ 115
Raw Spirulina (Seaweed, spirulina, raw) 100 grams
331mg (24% RDI)
Standard Release (Common)
+ 116
Low Fat Mozzarella (Cheese, mozzarella, part skim milk) 1 oz
331mg (24% RDI)
Standard Release (Common)
+ 117
Muenster Cheese (Cheese, muenster) 1 oz
325mg (23% RDI)
Standard Release (Common)
+ 118
Processed Swiss Cheese (Cheese, pasteurized process, swiss) 1 oz
325mg (23% RDI)
Standard Release (Common)
+ 119
Scrambled Eggs (Egg, whole, cooked, scrambled) 1 large
325mg (23% RDI)
Standard Release (Common)
+ 120
Cooked Podded Peas (Previously Frozen) (Peas, edible-podded, frozen, cooked, boiled, drained, without salt) 1 cup
323mg (23% RDI)
Standard Release (Common)
+ 121
Brick Cheese (Cheese, brick) 1 oz
323mg (23% RDI)
Standard Release (Common)
+ 122
Mozzarella (Cheese, mozzarella, whole milk) 1 oz
322mg (23% RDI)
Standard Release (Common)
+ 123
Cooked Lentil Sprouts (Stir-Fried) (Lentils, sprouted, cooked, stir-fried, without salt) 100 grams
320mg (23% RDI)
Standard Release (Common)
+ 124
Blue Cheese (Cheese, blue) 1 oz
319mg (23% RDI)
Standard Release (Common)
+ 125
Dried Sunflower Seeds (Seeds, sunflower seed kernels, dried) 1 oz
319mg (23% RDI)
Standard Release (Common)
+ 126
Low Fat Provolone (Cheese, provolone, reduced fat) 1 oz
310mg (22% RDI)
Standard Release (Common)
+ 127
Provolone Cheese (Cheese, provolone) 1 oz
310mg (22% RDI)
Standard Release (Common)
+ 128
Cooked Green Peas (Boiled, Drained) (Peas, green, cooked, boiled, drained, without salt) 1 cup
309mg (22% RDI)
Standard Release (Common)
+ 129
Cooked Green Peas (Salted) (Peas, green, cooked, boiled, drained, with salt) 1 cup
309mg (22% RDI)
Standard Release (Common)
+ 130
Egg White Powder (Egg, white, dried, stabilized, glucose reduced) 1 tbsp
309mg (22% RDI)
Standard Release (Common)
+ 131
Queso Chihuahua (Cheese, mexican, queso chihuahua) 1 oz
306mg (22% RDI)
Standard Release (Common)
+ 132
Cooked Egg Noodles (Noodles, egg, enriched, cooked) 1 cup
304mg (22% RDI)
Standard Release (Common)
+ 133
Cooked Snow Peas (Boiled, Drained) (Peas, edible-podded, boiled, drained, without salt) 1 cup
301mg (21% RDI)
Standard Release (Common)
+ 134
Soy Protein Powder (Isolate) (Soy protein isolate) 1 tblsp
298mg (21% RDI)
Standard Release (Common)
+ 135
Hard Mozzarella (Cheese, mozzarella, whole milk, low moisture) 1 oz
294mg (21% RDI)
Standard Release (Common)
+ 136
Quinoa, cooked 1 cup
290mg (21% RDI)
Standard Release (Common)
+ 137
Brie Cheese (Cheese, brie) 1 oz
288mg (21% RDI)
Standard Release (Common)
+ 138
American Cheese Spread (Cheese spread, pasteurized process, American) 1 slice
283mg (20% RDI)
Standard Release (Common)
+ 139
Raw Green Peas (Peas, green, raw) 1 cup
283mg (20% RDI)
Standard Release (Common)
+ 140
Cooked Pasta (Unenriched) (Pasta, cooked, unenriched, without added salt) 1 cup spaghetti not packed
283mg (20% RDI)
Standard Release (Common)
+ 141
Cooked Blackeyed Peas (Immature Seeds) (Cowpeas (blackeyes), immature seeds, cooked, boiled, drained, without salt) 1 cup
281mg (20% RDI)
Standard Release (Common)
+ 142
Vanilla Soy Milk (Soymilk, original and vanilla, unfortified) 1 cup
277mg (20% RDI)
Standard Release (Common)
+ 143
Camambert (Cheese, camembert) 1 oz
275mg (20% RDI)
Standard Release (Common)
+ 144
Dry Roasted Sunflower Seeds (Seeds, sunflower seed kernels, dry roasted, without salt) 1 oz
275mg (20% RDI)
Standard Release (Common)
+ 145
Dry Roasted Sunflower Seeds (With Salt) (Seeds, sunflower seed kernels from shell, dry roasted, with salt added) 1 oz
275mg (20% RDI)
Standard Release (Common)
+ 146
Black Walnuts (Dried) (Nuts, walnuts, black, dried) 1 oz
274mg (20% RDI)
Standard Release (Common)
+ 147
Cooked Wild Rice (Wild rice, cooked) 1 cup
274mg (20% RDI)
Standard Release (Common)
+ 148
Cooked Spinach (Boiled, Drained) (Spinach, cooked, boiled, drained, without salt) 1 cup
274mg (20% RDI)
Standard Release (Common)
+ 149
Cooked Japanese Somen Noodles (Noodles, japanese, somen, cooked) 1 cup
273mg (19% RDI)
Standard Release (Common)
+ 150
Dry Roasted Pistachio Nuts (Nuts, pistachio nuts, dry roasted, without salt added) 1 oz (49 kernels)
272mg (19% RDI)
Standard Release (Common)
+ 151
Roasted Squash And Pumpkin Seeds (With Shells) (Seeds, pumpkin and squash seeds, whole, roasted, without salt) 1 oz (85 seeds)
272mg (19% RDI)
Standard Release (Common)
+ 152
Cooked Oatmeal (Cereals, oats, regular and quick, unenriched, cooked with water (includes boiling and microwaving), without salt) 1 cup
271mg (19% RDI)
Standard Release (Common)
+ 153
Cooked Whole Wheat Pasta (Pasta, whole-wheat, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup spaghetti not packed
271mg (19% RDI)
Standard Release (Common)
+ 154
Cooked Swiss Chard (Boiled, Drained) (Chard, swiss, cooked, boiled, drained, without salt) 1 cup, chopped
270mg (19% RDI)
Standard Release (Common)
+ 155
Processed American Cheese (With Vitamin D) (Cheese, pasteurized process, American, fortified with vitamin D) 1 oz
266mg (19% RDI)
Standard Release (Common)
+ 156
Raw Pistachio Nuts (Nuts, pistachio nuts, raw) 1 oz (49 kernels)
260mg (19% RDI)
Standard Release (Common)
+ 157
Cold Pack American Cheese (Cheese food, cold pack, American) 1 oz
258mg (18% RDI)
Standard Release (Common)
+ 158
Raw Peanuts (Peanuts, all types, raw) 1 oz
258mg (18% RDI)
Standard Release (Common)
+ 159
Cooked Millet (Millet, cooked) 1 cup
258mg (18% RDI)
Standard Release (Common)
+ 160
Flax Seeds (Seeds, flaxseed) 1oz
254mg (18% RDI)
Standard Release (Common)
+ 161
Mashed Sweet Potatoes (Sweet potato, canned, mashed) 1 cup
252mg (18% RDI)
Standard Release (Common)
+ 162
Lentil Sprouts (Lentils, sprouted, raw) 1 cup
251mg (18% RDI)
Standard Release (Common)
+ 163
Cooked Oat Bran (Oat bran, cooked) 1 cup
250mg (18% RDI)
Standard Release (Common)
+ 164
American Cheese (Cheese food, pasteurized process, American, vitamin D fortified) 1 oz
244mg (17% RDI)
Standard Release (Common)
+ 165
Cashew Butter (Nuts, cashew butter, plain, without salt added) 1 oz
238mg (17% RDI)
Standard Release (Common)
+ 166
Dry Roasted Peanuts (Peanuts, all types, dry-roasted, without salt) 1 oz
237mg (17% RDI)
Standard Release (Common)
+ 167
Couscous, cooked 1 cup, cooked
231mg (16% RDI)
Standard Release (Common)
+ 168
Cooked Kale (Boiled, Drained) (Kale, cooked, boiled, drained, without salt) 1 cup, chopped
229mg (16% RDI)
Standard Release (Common)
+ 169
Feta Cheese (Cheese, feta) 1 oz
228mg (16% RDI)
Standard Release (Common)
+ 170
Chia Seeds (Seeds, chia seeds, dried) 1 oz
227mg (16% RDI)
Standard Release (Common)
+ 171
Dried Spirulina (Seaweed, spirulina, dried) 1 tablespoon
225mg (16% RDI)
Standard Release (Common)
+ 172
Raw Cashews (Nuts, cashew nuts, raw) 1 oz
224mg (16% RDI)
Standard Release (Common)
+ 173
Cooked Japanese Soba Noodles (Buckwheat) (Noodles, japanese, soba, cooked) 1 cup
222mg (16% RDI)
Standard Release (Common)
+ 174
Cooked Long Grain Brown Rice (Rice, brown, long-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
220mg (16% RDI)
Standard Release (Common)
+ 175
Limburger Cheese (Cheese, limburger) 1 cubic inch
219mg (16% RDI)
Standard Release (Common)
+ 176
Raw Egg Whites (Egg, white, raw, fresh) 1 large
218mg (16% RDI)
Standard Release (Common)
+ 177
Soft Goat Cheese (Cheese, goat, soft type) 1 oz
218mg (16% RDI)
Standard Release (Common)
+ 178
Raw Sesame Butter (Tahini) (Seeds, sesame butter, tahini, from raw and stone ground kernels) 1 oz
218mg (16% RDI)
Standard Release (Common)
+ 179
Dried Lotus Seeds (Seeds, lotus seeds, dried) 1 oz (42 medium seeds)
217mg (16% RDI)
Standard Release (Common)
+ 180
Florida Avocados (Avocados, raw, Florida) 1 cup, pureed
216mg (15% RDI)
Standard Release (Common)
+ 181
Cooked Broadbeans (Boiled, Drained) (Broadbeans, immature seeds, cooked, boiled, drained, without salt) 100 grams
215mg (15% RDI)
Standard Release (Common)
+ 182
Processed Pimento Cheese (Cheese, pasteurized process, pimento) 1 slice (3/4 oz)
215mg (15% RDI)
Standard Release (Common)
+ 183
Cooked Roasted Buckwheat Groats (Kasha) (Buckwheat groats, roasted, cooked) 1 cup
213mg (15% RDI)
Standard Release (Common)
+ 184
Almonds (Nuts, almonds) 1 oz (23 whole kernels)
213mg (15% RDI)
Standard Release (Common)
+ 185
Dry-Roasted Mixed Nuts (Salted) (Nuts, mixed nuts, dry roasted, with peanuts, without salt added) 1 oz
212mg (15% RDI)
Standard Release (Common)
+ 186
Dry Roasted Almonds (Nuts, almonds, dry roasted, without salt added) 1 oz (22 whole kernels)
212mg (15% RDI)
Standard Release (Common)
+ 187
Dry Roasted Cashews (Nuts, cashew nuts, dry roasted, without salt added) 1 oz
208mg (15% RDI)
Standard Release (Common)
+ 188
Cooked Bulgur (Bulgur, cooked) 1 cup
207mg (15% RDI)
Standard Release (Common)
+ 189
Toasted Sesame Seeds (Seeds, sesame seeds, whole, roasted and toasted) 1 oz
207mg (15% RDI)
Standard Release (Common)
+ 190
Oil Roasted Cashews (Nuts, cashew nuts, oil roasted, without salt added) 1 oz (18 kernels)
207mg (15% RDI)
Standard Release (Common)
+ 191
Lowfat Cottage Cheese (1%) (Cheese, cottage, lowfat, 1% milkfat) 1 oz
207mg (15% RDI)
Standard Release (Common)
+ 192
Raw Pea Sprouts (Peas, mature seeds, sprouted, raw) 1 cup
205mg (15% RDI)
Standard Release (Common)
+ 193
Dried Safflower Seeds (Seeds, safflower seed kernels, dried) 1 oz
204mg (15% RDI)
Standard Release (Common)
+ 194
Unsalted Peanut Butter (Smooth) (Peanut butter, smooth style, without salt) 2 tbsp
197mg (14% RDI)
Standard Release (Common)
+ 195
Peanut Butter (Smooth) (Peanut Butter, smooth (Includes foods for USDA's Food Distribution Program)) 2 tbsp
195mg (14% RDI)
Standard Release (Common)
+ 196
Peanut Butter (Chunk Style) (Peanut butter, chunk style, without salt) 2 tbsp
195mg (14% RDI)
Standard Release (Common)
+ 197
Fortified Chocolate Soy Milk (Soymilk, chocolate, with added calcium, vitamins A and D) 1 cup
194mg (14% RDI)
Standard Release (Common)
+ 198
Cooked Medium Grain White Rice (Rice, white, medium-grain, enriched, cooked) 1 cup
192mg (14% RDI)
Standard Release (Common)
+ 199
Canned Asparagus (Drained) (Asparagus, canned, drained solids) 1 cup
191mg (14% RDI)
Standard Release (Common)
+ 200
Cooked Brown Rice (Rice, brown, medium-grain, cooked (Includes foods for USDA's Food Distribution Program)) 1 cup
191mg (14% RDI)
Standard Release (Common)